Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Strength/Power Front Squat (1s Pause) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90% w/1s Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Minute Clock – (2 Min Rest) – LISTEN To Coach Conditioning Metcon (Time) 3RFT 10 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) 10 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 400m Run *Record Total Time (14MinCap) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each) Lax Ball VMO Smash (1+ Min Each)Read more

Bluprint Fitness – Baseline Class Warm-up 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1 Min) Lying Hamstring Stretch (1 Min)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 5 Muscle Up (S1-3010 RR, S2-Kipping PU, S3-Strict PU, Rx-Bar/Ring MU) 10 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135) 15 Burpee Bar Hops (S-Step Over) 600m Run *Record Total Rds + Reps Mobilize Chest Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Vertical Jump 2×10/10/5 (30s) Hip Halo 3s Pause Air Squat 2×5 (30s) Muscle Snatch + BTN Push Press 2×5+5 @ Bar (30-60s) Strength/Power Power Snatch (Halting (Above The Knee)) 3@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Slow First Pull Focus) 3@Bar, 3@50%, 2@60%, Then 4×3@HBD WT (60-90s Rest) *Suggested HBD WT: S-AC to 65/95, Rx-95/135, Rx+125+/175+ *15-Minute Running Clock Prone Swimmers (3×8 @ Slow Tempo (60s)) On Your Belly Mobilize Lateral Highways Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Forearm Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min OH Arm Swings/Bridge Reach/SL Wall Reach 2×10/10/5e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m MB Transfer (S-AC, Rx-16/20) Or 40 Cal RRS- Switch Every 100m Or Every 10 Cal 32 Box Step Overs @ 20/24 (S-BW, Rx-20/35, Rx+35/50) – Switch Every 8 *Record Team Name/Total Rds + Reps Cool Down Partner Side Bridge Ladder: 2×1-5 (60s) Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more